Many people, all over the world, have trouble falling asleep; they have problems with waking up in the middle of the night, they wake up to early, they don’t feel well-rested when they wake up in the morning, and the list goes on. You don’t want to be one of those people, do you? Here’s a list of 15 things you can do, to improve the quality of your well earned sleep.

1. Wind it down, bro!

Being physically active before going to bed isn’t a very good idea. It stimulates your brain and your blood pressure, making it harder for you to fall asleep!

2. No bedtime coffee

Limit your use of caffeine (coffee, tobacco, chocolate, tea, soft drinks, energy drinks etc.) during the day, and especially before going to bed.

3. Avoid snacks before going to bed

Eating a snack before sleeping is not recommended. It will raise your blood sugar level, and then when it drops, you might wake up and have trouble falling asleep again.

4. Sleep as dark as possible

Even the smallest light in your bedroom can disrupt your sleep drastically, or said in another way:
“If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland’s production of melatonin and seratonin” - Dr. Joseph Mercola

5. Peeing before sleeping

It’s a really good practice, to go to the bathroom as the last thing on the day, everyday. Waking up in the middle of the night because you have to pee is unbearable.

6. Don’t turn it on!

If you do have to go to the bathroom in the middle of the night, then whatever you do, don’t turn on the lights! As soon as you press that switch, you lose a whole nights production of the sleep aid, melatonin.

7. No TV / computer watching

Keep the TV and computer activities as long away from bedtime as possible.

8. Keep your feet warm

The feet often feel cold before the rest of your body, and that’s why it is such a good idea to wear socks to bed.

9. No alcohol

Though it’s a common myth that alcohol can help you fall asleep, the drowsy effect is short lived. You won’t get into the deeper stages of sleep, where most of the healing takes place and you have a high chance of waking up just a few hours later.

10. Turn the clock away

Constantly staring at the alarm clock is not a good idea. It starts a really bad circle, where you just think about how hard it is for you to fall asleep, and when you think in a pattern like that, it often gets true. Simply turning the clock away is very easy, and very effective.

11. Use your bed only for sex and sleep.

No work, no reading, no TV, no phone calls, etc. Keep your bed only for sex and sleep.

12. No long naps

If you feel tired through the day, and feel that you need to take a nap, then don’t sleep for more than half an hour, and if you can, take a power walk instead. Walkingfor just 15 minutes can work wonders on a tiring day.

13. Don’t go to bed on an empty stomach

But don’t eat a big meal just before going to sleep, either.
Tip: Have a glass of (hot) milk, not only is it nutritious, milk also contains Tryptophan, which is a natural sleep inducer. A banana has the same attributes.

14. Expose yourself to sunlight soon after awakening

This will help your biological clock find out whether it’s night or day.

15. Make sure your bed is comfortable

A good pillow and a big warm bed can work wonders.